Lemon Zest vs. Mango
Nutrition comparison of Lemon Zest and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon zest
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon zest and mango:
- Both lemon zest and mango are high in Vitamin C.
- Lemon zest has 69% less sugar than mango.
- Lemon zest has more riboflavin, however, mango contains more folate.
- Lemon zest is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Lemon Zest (Lemon peel, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest and mango contain similar amounts of calories - lemon zest has 47 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, lemon zest is similar to mango for protein, carbs and fat. Lemon zest has a macronutrient ratio of 8:88:4 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon Zest | Mango | |
|---|---|---|
| Protein | 8% | 5% |
| Carbohydrates | 88% | 90% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon zest and mango contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Lemon zest is an excellent source of dietary fiber and it has 563% more dietary fiber than mango - lemon zest has 10.6g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Lemon zest has 69% less sugar than mango - lemon zest has 4.2g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Lemon zest and mango contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both lemon zest and mango are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both lemon zest and mango are high in Vitamin C. Lemon zest has 254% more Vitamin C than mango - lemon zest has 129mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 17 times more Vitamin A than lemon zest - lemon zest has 3ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Lemon zest and mango contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Mango and lemon zest contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.
The B Vitamins
Lemon zest has more riboflavin, however, mango contains more folate. Both lemon zest and mango contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Lemon Zest | Mango | |
|---|---|---|
| Thiamin | 0.06 MG | 0.028 MG |
| Riboflavin | 0.08 MG | 0.038 MG |
| Niacin | 0.4 MG | 0.669 MG |
| Pantothenic acid | 0.319 MG | 0.197 MG |
| Vitamin B6 | 0.172 MG | 0.119 MG |
| Folate | 13 UG | 43 UG |
Minerals
calcium
Lemon zest is an excellent source of calcium and it has 11 times more calcium than mango - lemon zest has 134mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Lemon zest has 400% more iron than mango - lemon zest has 0.8mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Lemon zest and mango contain similar amounts of potassium - lemon zest has 160mg of potassium per 100 grams and mango has 168mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both lemon zest and mango contain significant amounts of lutein + zeaxanthin.
| Lemon Zest | Mango | |
|---|---|---|
| beta-carotene | 7 UG | 640 UG |
| alpha-carotene | 1 UG | 9 UG |
| lutein + zeaxanthin | 18 UG | 23 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lemon zest and mango contain significant amounts of alpha linoleic acid (ALA).
| Lemon Zest | Mango | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.051 G |
| Total | 0.026 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, lemon zest has more linoleic acid than mango per 100 grams.
| Lemon Zest | Mango | |
|---|---|---|
| linoleic acid | 0.063 G | 0.019 G |
| Total | 0.063 G | 0.019 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Lemon Zest or Mango .
Note: The specific food items compared are: Lemon Zest (Lemon peel, raw) and Mango (Mangos, raw) .
Lemon Zest g
()
|
Daily Values (%) |
Mango g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lemon zest or mango contain more calories in 100 grams?Lemon zest and mango contain similar amounts of calories - lemon zest has 47 calories in 100g and mango has 60 calories.
Does lemon zest or mango have more carbohydrates?
By weight, lemon zest and mango contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and mango has 15g of carbohydrates.
Does lemon zest or mango contain more calcium?
Lemon zest is a rich source of calcium and it has 11 times more calcium than mango - lemon zest has 134mg of calcium in 100 grams and mango has 11mg of calcium.